What this social media addiction quiz measures
This am I addicted to social media quiz estimates how often problematic use patterns showed up over the past two weeks. Twenty-two self-report items group into four domains drawn from social media addiction research: compulsive use, withdrawal distress, life impact, and digital balance. Your social media dependency index averages these patterns into a 0 to 100 score with plain-language bands. It reflects your self-report about app habits, not screen-time data from your phone.
Compulsive use
Opening apps without a reason, losing track of time, and scrolling past planned stop times.
Withdrawal distress
Restlessness when offline, reaching for your phone during pauses, and using feeds to soothe mood.
Life impact
Sleep loss, focus trouble, guilt, comparison distress, and hiding how much time you spend online.
Digital balance
Putting the phone away, enjoying offline time, honoring limits, and staying present with others.
How it works
Three steps from first question to your social media dependency report. Click Start Quiz to open the interactive quiz in a full-screen modal.
Answer 22 frequency items
Rate how often each social media habit showed up in the past two weeks, from Never to Very often. You click Next after each answer; nothing auto-advances.
Items map to four dependency domains
Your answers accumulate percentages for compulsive use, withdrawal distress, life impact, and digital balance, plus an overall dependency index.
View band and domain bars
Results show Lower, Mixed, or Higher Dependency Signals with domain bars and reflection prompts. Higher bands include crisis resources.
Take the am I addicted to social media quiz
Rate 22 statements about social media habits on a five-point frequency scale. Your answers produce a social media dependency index from 0 to 100, four domain scores, and a band label for reflection or therapy conversation.
Opens in a focused modal. No account required. Results stay on screen.
What your result means
Your social media dependency index is the normalized total across all 22 items on a 0 to 100 scale, with reverse scoring on digital balance items so higher scores mean more dependency overall. Domain bars show endorsement rates so you can see whether compulsive scrolling, offline distress, life impact, or weak balance drives your result most.
| Band | Index range | Typical reading |
|---|---|---|
| Lower Dependency Signals | 0 to 35 | Fewer problematic use patterns on this screener; busy weeks may still spike scrolling |
| Mixed Dependency Signals | 36 to 65 | Blend of enjoyable use and habits that may be hard to control; worth tracking if persistent |
| Higher Dependency Signals | 66 to 100 | Frequent compulsive use, withdrawal distress, or life impact; professional support may help |
What your social media dependency report looks like
After all 22 items, you get a social media dependency index from 0 to 100, a band label, and four domain bars for compulsive use, withdrawal distress, life impact, and digital balance. Percentages reflect how often you used social media in the past two weeks, not a clinical verdict about addiction.
What this quiz can and cannot tell you
Can tell you
- How often social media dependency patterns showed up for you in the past two weeks
- A social media dependency index and four domain bars for compulsive use, withdrawal, impact, and balance
- Which domain pattern feels strongest in your current scrolling habits
- A starting point for therapy conversation or retaking after a digital detox attempt
Cannot tell you
- Whether you have social media addiction, internet use disorder, or any clinical diagnosis
- Your exact screen time without phone data or third-party tracking
- Whether you should delete every app without your own judgment and support
- What treatment you need without a licensed clinician's evaluation
BSMAS domains, compulsive scrolling, and digital balance
Psychologist Cecilie Schou Andreassen and colleagues published the Bergen Social Media Addiction Scale (BSMAS) in 2012 in Psychological Reports. Their six-item scale measured salience, mood modification, tolerance, withdrawal, conflict, and relapse themes tied to social networking sites. Later researchers expanded problematic social media use into broader life impact domains such as sleep disruption and academic or work interference. The World Health Organization's ICD-11 includes gaming disorder as a behavioral addiction pattern, and clinicians increasingly evaluate similar compulsive internet behaviors even when formal social media disorder codes remain debated.
The Quiz Hub built this am I addicted to social media quiz as an original self-report screener inspired by BSMAS themes, not a reproduction of the published six-item instrument. Readers often compare it to sibling tools on this site. Our overthinking test screens rumination loops rather than app checking frequency. The am I emotionally exhausted quiz maps depletion and empathic overload, not scrolling urges. The ADHD test screens attention and restlessness that can overlap with phone checking but uses a different symptom frame.
| The Quiz Hub test | What it adds |
|---|---|
| Overthinking test | Rumination replay and worry loops, not compulsive scrolling or offline distress |
| Am I emotionally exhausted quiz | Depletion drain and empathic overload, not app use frequency |
| ADHD test | Attention and hyperactivity screening, not social media dependency domains |
| Am I lonely quiz | Loneliness load and social connection gaps, not scrolling control |
| Am I overwhelmed quiz | Cognitive overload and decision fatigue, not withdrawal when offline |
| This social media addiction quiz | Four-domain dependency index for compulsive use, withdrawal, life impact, and digital balance |
Sample item types include frequency ratings such as whether you lost track of time while scrolling feeds, or whether you felt restless when you could not check social media. High compulsive use with high withdrawal distress often lands in Mixed or Higher Dependency Signals. Work that requires posting, social events, or stress seasons can spike scores temporarily. Read how we review quizzes in our editorial policy or browse more screeners on our mental health and clinical hub. The Psychology Today overview of social media addiction describes warning signs clinicians often discuss during evaluation.
Am I addicted to social media quiz FAQ
What counts as social media addiction?
Social media addiction usually refers to compulsive checking, scrolling past planned stop times, feeling restless when offline, and life problems such as sleep loss or focus trouble tied to app use. Researchers study this as problematic social media use or internet use disorder. This am I addicted to social media quiz measures how often those patterns showed up over the past two weeks. It is not a clinical diagnosis.
What does this social media addiction quiz measure?
Twenty-two original frequency items ask how often you experience compulsive use, withdrawal distress, life impact, and weak digital balance. Scores map to four domains inspired by the Bergen Social Media Addiction Scale (Andreassen et al., 2012). You receive a social media dependency index from 0 to 100 and a band from Lower through Higher Dependency Signals.
How is this different from the overthinking test?
The overthinking test screens rumination loops, worry replay, and decision paralysis over two weeks. This social media addiction quiz focuses on app checking frequency, mood when offline, sleep and focus impact, and ability to honor limits. Both are screeners, but they measure different behavior clusters.
Can this quiz diagnose social media addiction?
No. The social media dependency index describes self-reported use patterns on this abbreviated screener. Only a licensed clinician can evaluate behavioral addictions or internet use disorder through structured interviews. Online quizzes cannot confirm or deny a diagnosis.
What should I do if I get a higher dependency band?
Consider scheduling an evaluation with a licensed therapist who treats behavioral addictions or digital wellness concerns. Bring your result summary and describe which apps and moods trigger the heaviest use. If you feel unsafe or in crisis, call or text 988 (US) or your local crisis line.
Who reviewed this content?
Dr. Elena Vasquez, PhD, reviewed the test framing and result explanations. See our editorial policy for review standards.
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